Exercise library · Legs
Barbell Walking Lunge.
Walking lunge with the bar on the back, building leg strength and balance one step at a time.
Also known as: BB Walking Lunge, Barbell Lunges
AdvancedBarbell
The numbers
Sets
3–4
Reps
8–12
Rest
60–120 s
The play-by-play
How to do it.
- Step 01
Set a barbell on the upper back
- Step 02
Step forward and lower until the rear knee is just above the floor
- Step 03
Push through the front foot and bring the rear leg through
- Step 04
Continue stepping forward, alternating legs
- Step 05
Keep the torso upright throughout
What separates good from great
Pro cues.
Use a clear path long enough for the set
Take controlled steps, do not rush
Log the bar weight, done on each leg
Common questions
Questions, answered.
- What is the Barbell Walking Lunge?
- Walking lunge with the bar on the back, building leg strength and balance one step at a time.
- What muscles does the Barbell Walking Lunge work?
- The Barbell Walking Lunge primarily works your quadriceps and glutes. It also recruits your hamstrings as secondary movers.
- What equipment do I need for the Barbell Walking Lunge?
- You need a barbell to perform the Barbell Walking Lunge.
- How many sets and reps should I do for the Barbell Walking Lunge?
- A typical prescription for the Barbell Walking Lunge is 3–4 sets of 8–12 reps. Rest about 60–120 seconds between sets.
- Is the Barbell Walking Lunge good for beginners?
- The Barbell Walking Lunge is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.
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